5.Jul.2018

A1. 3x2 rope pulls w/knee raise

*rest 30sec

A2. 3x60'/side; dual kb front rack carry (HAP)

*rest 60sec

B. 20min circuit @easy pace:

500m row

12alt plank march

2 sandbag ground o/shoulder (HAP)

20alt prisoner step ups

10 GHD hip extensions @1112

A1. 3x2 rope ascents (1 legless, 1 w/legs)

*rest 30sec

A2. 3x60'/side; dual kb front rack carry (HAP)

*rest 60sec

B. 20min circuit @easy pace:

500m row

12alt plank march

2 sandbag ground o/shoulder (HAP)

20alt prisoner step ups

10 GHD hip extensions @1112